Test Kitchen bonus: Recipes using whole grains

Heather McPherson, Food Editor

Whole grains are among the best sources of dietary fiber, which may help reduce the risk of heart disease. They also have some valuable antioxidants not found in fruits and vegetables as well as B vitamins, vitamin E, iron and magnesium. Here are a couple recipes from the Tribune test kitchens to add whole grains to your menu planning:

Bulgur Salad With Arugula, Zucchini & Pine Nuts

6 servings

1 cup fine bulgur wheat

1 1/2 cups water

3/4 pound zucchini, chopped

1/4 cup minced red onion

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/2 teaspoon salt Freshly ground pepper

1 1/2 cups torn arugula leaves

1/4 cup toasted pine nuts

1 Toast the bulgur in a skillet over medium-high heat until it smells nutty, about 5 minutes. Remove from the heat, add the water; let stand to soften, stirring occasionally, 1 hour.

2 Fluff the bulgur with a fork; place it in a large bowl along with the zucchini and onion. Stir in the lemon juice and olive oil; season with the salt and pepper to taste. Fold in the arugula; sprinkle with the toasted pine nuts.

Farro Salad With Mushrooms, Dill & Feta

4 servings

1 cup farro

3 cups water

3/4 teaspoon salt

1 tablespoon oil 8 ounces mushrooms, quartered

1 clove garlic, minced

3 tablespoons chopped dill

1/2 cup chopped toasted walnuts

1/3 cup chopped green onions

1 teaspoon red wine vinegar

1/3 cup slivered bottled red bell peppers

1/4 cup crumbled feta

1 Toast the farro in a dry medium saucepan over medium heat until it smells nutty and turns golden, about 5 minutes. Add the water; heat to a simmer. Season with 1/2 teaspoon salt; cook until the farro is tender, about 45 minutes. Drain (there will probably still be some liquid left). Rinse in cold running water; gently pat dry in a kitchen towel. Place in a mixing bowl, add more salt if necessary.

2 Heat the oil in a medium skillet over medium-high heat; add the mushrooms, sprinkling with remaining 1/4 teaspoon salt. Cook, tossing frequently, until the mushrooms give up their moisture, 3-4 minutes. Add the garlic; cook, continuing to toss, until the mushrooms are dry, 3-4 minutes.

3 Add the mushrooms to the cooked farro, along with 2 tablespoons dill, the walnuts and green onions. Stir in the vinegar; toss to combine. Adjust the seasoning, adding more salt and more vinegar as needed. Mound the grain mixture on a platter. Arrange the red pepper strips across the top. Sprinkle with the feta and remaining dill.

How to cook

Here are some favorite grains for salads, along with their cooking proportions and tasting notes.